Hey yogis,
Welcome to day two of this week-long intro to meditation course designed to repeat week after week to help you build a consistent meditation practice by offering a few different ways to drop in and find stillness.
We'll get started today lying down on our backs with a pillow or bolster on the ground running parallel to your spine,
So lengthwise to your body.
As you recline,
Find a comfortable position over the pillow.
It should feel like a gentle backbend.
Guide your legs down and forward,
Your arms to the sides of your space and flip your palms to face the sky.
Notice how that gentle shift already invites your heart to open a little bit more.
Invite your eyes to close when it feels natural to you.
And now take a big inhale through your nose.
Tune into your heart space expanding and hold that inhale breath at the top.
Take another sip of air here and then open your mouth,
Sigh it out and let it go.
Beautiful.
One more just like that.
Inhale to expand your heart space and hold,
Hold,
Hold your breath at the top and open mouth exhale to release it.
From here,
Let your breath find a natural cadence.
Guide your focus to the center of your chest,
Your intuitive heart space.
Notice this area of your body expand with each natural inhale and relax with each exhale.
Keep directing your focus to your breath.
Now,
If your mind wanders,
Observe what pulls your energy away and then use your inhale breaths to guide your focus back to this moment,
Back to the center of your chest.
Your exhales help to hold and support to keep you there.
Keep directing your focus to your breath.
What follows the phrase,
I am,
Is what we create in our lives.
So often our immediate response to the question,
How we are doing is,
I am tired.
I am tired.
I am tired.
I am tired.
I am tired.
Or I am okay,
Or even a bit more negative.
I am exhausted.
Try shifting this phrasing to something more encouraging.
I am strong enough to make it through this challenge.
I am growing.
I am amazing and kind for investing my energy in others.
Now I will invest in me.
Breathe this into your heart space and observe the following phrases.
I am strong.
I am growing.
I am capable.
I am loved.
Notice your heart space expand with your inhale breaths.
Your exhales soften.
I am strong.
I am growing.
I am capable.
I am loved.
Keep directing your focus to this moment.
Keep directing your focus to this energy,
To your breath.
Breathe positivity into your heart,
Into your body.
I am strong.
I am growing.
I am capable.
I am loved.
Take an intentional inhale through your nose.
Feel your heart space expand.
Deep inhale breath.
And an audible open mouth exhale release.
Allow this breath to inspire some movement in your body.
Wiggle your fingertips,
Your toes.
Maybe a big stretch above your head.
Eventually rolling on to your favorite side.
Pause for a moment there in that fetal-like position.
A symbol of rebirth from practice.
Honor yourself for showing up today.
And then if you're ready,
Make your way to a comfortable seat.
Invite your palms to prayer at heart center and tuck your chin in towards your chest.
We bow forward together to seal our time today in love and gratitude and say namaste.
